footballers suffer from cramps
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Why Do Footballers Suffer From Cramps In Extra Time?

Football can be physically demanding on a player’s body. This sport is extremely demanding, and it frequently exhausts players, making it difficult for them to train or compete in football matches. Muscle cramps are a common symptom of physical consumption.

Football players, in fact, frequently experience cramps. But what causes this phenomenon, and how do cramps occur? That is the topic for the day; we will walk you through the causes of muscle cramps as well as provide information on recovery and prevention. Let’s get this party started!

What are Cramps? 

Cramps are basic muscle contractions that can be excruciatingly painful. A nerve, or a group of nerves, must be activated in order to contract. Irritations that activate that nerve cause undesirable contractions. There is an imbalance between activators and inhibitors in convulsions, and contractions continue until a convulsion occurs.

A cramp can last anywhere from a few seconds to several minutes. They can occur in the legs and arms, but leg muscles account for more than 90% of cramps. Cramps are most common when the muscles are extremely tired.

Common Causes of Muscle Cramps

Dehydration is another common cause of muscle cramps. Many people describe this pain as “unbearable” at times. It usually occurs suddenly and after the muscles have been subjected to a significant overload.

It can happen during intense games or training sessions. Muscle cramps are most common at night and cause the muscles of the lower leg, thigh, or foot to tighten, which can be very uncomfortable.

Around 40% of people suffer from leg cramps, which usually affect the calves or lateral muscles. It is critical to rest if the muscle reacts after the spasm, whether it is sensitive to touch, painful, or remains painful for days after the spasm.

Footballers Suffer From Cramps

post- spasm:

The muscle is harder than usual after the spasm, and you can feel a lump of muscle tissue under the skin. Muscle cramps are generally harmless and do not pose a significant problem, but precautions should be taken. Their frequent occurrence can impair muscle and extremity functionality.

more causes:

Cramping can occur due to a lack of minerals and vitamins in the body, diseases of the spine and brain, and the use of certain drugs, in addition to exertion and dehydration. Cramping may also occur as a result of fluid and electrolyte disturbances, such as a lack of magnesium, potassium, or sodium.

They can also occur as a result of dehydration, excessive sweating, diarrhea, or medication use. Cramps can also be caused by muscle disease, myopathy, neuropathy, or motor neuron disease. Football players experience cramps as part of their regular training and when competing in games.

Why do Footballers Suffer from Cramps in Extra Time?

Football today necessitates 90 minutes of fast-paced action. All football players put in a lot of effort during the normal course of the game. Toward the end of the game, we frequently see a scene in which a player is lying on the grass with one leg raised in the air while one of his teammates holds his foot. The most common causes are a lack of fitness and excessive wear and tear during the game.

intense match nights:

This scene is frequently seen during the extra time because a football player’s body is not used to 120 minutes of continuous effort during a match. Cramps are very common during the summer months and during the qualifiers for the group stage of one of the European competitions.

The teams are still in the preparation phase, and the players end up on the grass as a result of cramps caused by excessive effort and a lack of physical fitness. When it comes to cramps, age isn’t such a big deal. A young player can easily complain about their appearance because it is influenced by a variety of factors. Footballers of all ages suffer from cramps.

Resting is Key

Cramps can occur several hours after intense physical exertion. It is critical for every football player to get enough rest after practice or a game. During rest, the muscles relax, and the body regenerates so that it can be reactivated to respond to the next effort.

A football player should practice hanging his feet after the game while resting to improve circulation.

The affected muscles should be gently stretched. There is a lot of consumption during a hard game and training, which depletes the minerals in the body. As a result, it is critical to drink fluids after strenuous activity to compensate for electrolytes lost in the body. Consuming a banana, for example, is extremely beneficial after a game.

Tempo & Rhythm of Modern-day Football

Even the most eager players experience cramps during extra time. The fast pace and high intensity of modern football cause cramps in even the most physically fit players. Players have no right to make a mistake in overtime because there is less time for redemption. As a result, there is a lot of pressure, increased consumption, heat, and dehydration, which all contribute to cramps.

Despite all precautions, it is possible for a player to suffer from muscle cramps during extra time. It is critical that after experiencing muscle cramps, the football player stretches thoroughly and replenishes lost minerals with sports drinks.

Footballers Suffer From Cramps

premier league & human limitations:

Footballers in the English Premier League are thought to be the most physically prepared. During the match, they run nearly a third of the marathon. Their game necessitates a change of rhythm, long distance running, sprinting, and jumping.

Even the most physically prepared players struggle to play for 120 minutes. During the 90 minutes of a football match, the human body reaches its peak of human abilities. Footballers frequently experience cramps after 90 minutes of play.

Practices to Increase Endurance & Stop Suffering from Cramps in Extra Time 

Stretching exercises are the most effective way to keep football players from cramping. The frequency of cramps decreases when the affected muscle is stretched. This alleviates the current situation.

Leg cramps should be relieved by stretching the legs while sitting. Stretching exercises are recommended three times per day, as is a massage that leads to muscle relaxation. This will increase your endurance and extend the time your muscles can be in contract, allowing you to play for longer than 90 minutes.

Showering is another way to relieve cramps. When taking a shower, changes in water temperature causes increased circulation, which can help prevent cramps. If you do this before the game, it will help you.


One of the most important ways to prevent muscle cramps is to consume magnesium. Magnesium activates over 300 enzymes and improves metabolism and energy flow in the body. It aids in the neutralization of the negative impact on the outside of the cell membrane and increases the endurance threshold of the muscle fiber.

Magnesium acts as the source of pain, allowing for muscle relaxation. It is essential for the proper functioning of the cardiovascular, nervous, and muscular systems. Magnesium can be found in:

  • Spinach 
  • Brown rice 
  • Avocados 
  • Yogurt 
  • Bananas 
  • Soybeans 
  • Almonds 
  • Bran cereal 


A lack of potassium can cause muscle cramps, so foods containing this mineral are recommended for football players and athletes. Peppermint essential oil can also be used to treat muscle cramps.

Cramping can be permanently eliminated with apple cider vinegar and lemon compresses. Drinking plenty of fluids during the day helps solve this problem as well. Wild oregano oil and calendula oil can also be used as preventative measures to help alleviate cramping. Potassium-rich foods include:

  • Bananas 
  • Apricots 
  • Brussels sprouts 
  • Clams 
  • Baked potatoes 
  • Orange juice 
  • Potato chips 
  • Yogurt 
  • Stewed tomatoes 
  • Broccoli 


Proper hydration should always be a healthy habit of every football player as it can reduce the suffering that footballers suffer from cramps. The advice for every athlete is to drink half of their body weight in a day. This means that a football player who weighs 80 kg should consume 40 ounces of water a day. 

Proper hydration should always be a healthy habit of every football player as it can reduce footballers’ suffering from cramps. Every athlete should drink half their body weight in water per day. This means that an 80 kg football player should drink 40 ounces of water per day.

Depleting a body’s stores of minerals, especially calcium, magnesium and potassium, can lead to muscle cramps. Ensuring a diet which is rich in those minerals is easy insurance against having to leave a game due to cramps.

– Other Supplements

Supplements, such as multivitamins and mineral supplements, can be a great addition for people to get enough minerals in their diet. Some sports drinks also contain potassium and magnesium. Be careful, though, as many energy drinks contain significant amounts of sugar and artificial sweeteners.

How to Become More Resistant & Endure Playing Extra Time

Football players and coaches must do everything possible to become more resistant to the physical depletion of muscle strength and the occurrence of cramps. A carefully designed combination of training exercises and an adequate nutrition plan is the best way to accomplish this.

Footballers Suffer From Cramps

Only in this manner can footballers reduce their chances of cramping. A well-planned meal plan can help football players meet their body’s need for vitamins and minerals, making their bodies more resistant to physical challenges.

training session & diet plans:

Furthermore, training schedules and sessions must be designed to include exercises that increase muscle strength. This allows them to handle greater amounts of load in their muscles and speeds up recovery time.

Football players get cramps as a result of poor training and dietary balance. As a result, their muscles and bodies are less resistant to high-intensity activities in training and matches, posing a problem in the long run.


Footballers can achieve a high-quality balance of their bodies and improve their physical capabilities with proper training and dieting. This will make them more resilient and capable of performing well even with extra time.

If done correctly, this regimen will allow them to increase their stamina and muscle strength, allowing them to play for 120 minutes without serious problems and without suffering from cramps.

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